Personal Training in QLD

Personal Training in New Zealand

EPOC ( exercise post oxygen consumption )*

Wednesday, 26 April 2017, By Dylan Rudd

EPOC, which expands to "excess post-exercise oxygen
consumption", is the effect that strenuous exercise can have on the
body in which it continues to burn calories for up to 12-24 hours
after the session.

How does it do this?

After a progressive and intense rate of exertion (an 8 - 10/10
on the Perceived Rate of Exertion scale), the body has the
potential to burn calories well after the workout itself has
finished. When we look at our resting heart rate and blood
pressure, a state of homeostasis or equilibrium is present.
Homeostasis refers to a state in which the body's heart rate,
breathing, blood pressure, basic immune system functions, brain
function and muscle tissue breakdown and rebuilding is
balanced.

What happens after weight training that incorporates
EPOC?

After weight training the muscle fibres are subject to
stress and breakdown, inducing microtears to the tissue itself
which need to be repaired over the next few days to be
restrengthened and renewed. This process is done at a cost; the
body consuming and utilising energy to repair, and as we may know
energy is never lost, only ever transferred. To break it down
further calories are burnt in the process of this muscle tissue
repair. How good is it that we can burn calories even whilst we
sleep and our body repairs itself too?

What to take away from the benefits of
EPOC?

Weight training in particular can maximise the effects of EPOC
and energy burn in your body after a workout to increase the
likelihood of weight/fat loss. As well as this, if you are training
on a high intensity weights program then you are likely also
acquiring strength and lean muscle tissue which, in turn, boosts
your metabolic rate assisting further in tone, self-image and
feeling fitter/healthier.

This is only generalised information on weight training and hard
cardio in relation to EPOC to benefit weight loss. However,
finding a balanced weights and cardio plan specific to your goals,
body type, activity levels and lean mass, along with a
well-structured food plan is the best way to achieve the results
you desire.